Learn How to Build Muscle

More Muscle, Less Fat Naturally: Diet and Supplements That Will Help

So you want to build muscle, huh? And lose fat? Well you’ve come to the right place!

This article will tell you all you need about the two while specifically focusing on your diet and supplementation - the two most confusing areas for most new and aspiring bodybuilders and fitness enthusiasts.

By following the simple concepts outlined in this article, you will be able to build more muscle while limiting fat gain more efficiently and effectively than ever before!

The first thing you need to learn about muscle gain is that is depends on you giving your body a calorie surplus - or more calories than it needs to maintain it’s current weight. By doing this you will be encouraging it to build new muscle mass. Simply put, all foods contain calories - protein and carbohydrates contain around 4 calories per gram and fat contains around 9.

When you eat food, your body uses these calories for energy. If your body does not need a calorie, it is stored as fat. Most men who find it hard to gain weight have a fast metabolism. This means that their body uses all the calories the consume for energy and no fat is stored.

To fix this problem you need to consume many more calories than your body needs and follow a solid strength training routine. This will ensure that your body stores the calories by repairing damaged muscle and building more.

weight gain blue print

To create a caloric surplus, figure out your basal metabolic rate and activity level. Add at least 500 calories on to this number to get the number of calories you need to consume per day. If 500 calories isn’t getting your results, try increasing them to 1000.

This may be a little bit of a guessing game so be patient and stick with it. Also, it is critical that you keep track of your calorie intake each day while on this type of program. This helps you see exactly what you are eating and how you can improve or alter your diet. Use free calorie counting websites to help you!

Your meal plan for weight gain should consist of the three macronutrients - protein, carbohydrates, and fats. Ideally, you should have a ratio of 40/40/20 - which means you get 40% of your calories from protein and carbohydrates and 20% of your calories from fats.

Remember that these percentages are not set in stone - you are more than welcome to adjust them based on your preferences and the progress you are seeing. For example, one individual may see more muscle gain if their protein is slightly higher while another may find they have more energy when their carbohydrates are higher.

Finally, to build quality muscle mass and gain weight you may want to supplement your diet with several products. For overall health, I would recommend a good quality multivitamin and fish oil. Both of these will provide your body with the nutrients and vitamins it needs to recovery properly.

To help reach your protein requirements each day, try a protein powder. And to improve strength in the gym, consider a creatine supplement. Following these basic concepts will have you building muscle and eliminating fat like never before!

truth about supplements

the truth about supplements

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